Tier A — Big compounds (primary builders)
Barbell flat bench press (medium grip)
Barbell incline bench (15–30°)
Dumbbell flat press (neutral or slight pronation)
Dumbbell incline press (15–30°)
Machine chest press (horizontal)
Smith incline press (fixed path = constant tension)
Weighted chest dips (torso forward, knees tucked)
Push-up (weighted/feet-elevated/Rings)
Tier B — Fly & press hybrids (deep stretch / long-length bias)
Dumbbell incline fly (15–20°)
Dumbbell flat fly (soft elbows)
Cable low-to-high fly (upper chest)
Cable mid-line fly (mid chest)
Cable high-to-low fly (lower chest)
Machine pec-deck (neutral or pronated)
Cable “press-around” (arcing press for adduction)
Tier C — Shortened-position/finisher (peak squeeze & metabolic)
Cable crossover (light–moderate, long hold at midline)
Landmine press-around / one-arm cable press-around
Push-up mechanical dropset (standard → knees or band-assist)
Iso-holds: midline cable fly 20–40s
Smart angles (quick cheat sheet)
Upper chest (clavicular): incline 15–30°, low-to-high cables, high-to-low press-around path slightly inward/up.
Mid chest (sternal): flat DB/BB, pec-deck, mid-line cables.
Lower chest: dips (forward lean), decline DB/BB, high-to-low cables.
Programming for growth
Session build:
Tier A heavy press: 3–5 sets × 5–8 reps @ RPE 7–9
Tier B stretch movement: 3–4 sets × 8–12 reps @ RPE 8
Tier C finisher: 2–3 sets × 12–20 reps or 30–60s constant-tension
Weekly frequency: 2×/week (e.g., Day 1 incline focus, Day 2 flat/low focus).
Progression: add 2.5–5 lb (1–2 kg) or 1–2 reps/week while keeping 1–2 reps in reserve on compounds.
Long-length bias: keep one stretch-focused movement (DB fly or deep-range press) in every session.
Technique cues that move the needle
Scapulae retracted & slightly depressed; ribcage up; mild arch.
Touch low-mid sternum; vertical forearms at mid-rep; elbows ~45–60° from torso.
On DB/flies: soft elbows, reach inward (adduct), not just up.
Control the eccentric (2–3 s), brief pause near chest on presses, full ROM.
Quick exercise picks by equipment
Only dumbbells: Incline DB press, Flat DB press, Incline DB fly, Flat DB fly, Push-ups (weighted).
Cables + bench: Low-to-high fly, Midline fly, Press-around, One-arm cable press; pair with incline DB/Smith.
Machines only: Incline/flat chest press, Pec-deck, Converging press; finish with slow pec-deck partials.
